4 recipes of high protein breakfasts, and less than 350 calories.
The high protein breakfast helps to increase and maintain muscle mass.

Better Control of your Weight Thanks to a Diet rich in Protein
Better Control of your Weight Thanks to a Diet rich in Protein

From the Importance of Proteins to Breakfast

Another good reason to have a high protein breakfast is that it allows you to meet your protein needs throughout the day.

Most people manage to eat something in the morning. However, some people routinely skip breakfast. And you will not be surprised to learn that this habit mainly affects teenagers and young adults. Many say they do not have time to eat in the morning. And for those who have breakfast, it is rarely rich in protein. The three foods most often eaten at breakfast are cereals, bread, and bananas.

Breakfast is often considered the most important meal of the day, a healthy habit associated with reducing the risk of weight gain. But beware, its benefits depend on what it contains.

A recent study * showed that those who eat a higher protein breakfast have a more stable blood glucose level throughout the day, with a long-lasting feeling of satiety. Indeed, those who eat a high-protein breakfast every morning eat less on the day. It is about 400 calories less than the usual intake, which induces fat loss.

To succeed in consuming 35 g of protein in only 350 calories, it is advisable to choose quality proteins: eggs and egg white, light dairy products (milk, cottage cheese, Greek yogurt) and lean meats, as well as-as protein-based powders that can be added to your Shakes or mixed with scrambled eggs for extra input.

Breakfast suggestions for less than 350 calories


  • Protein shake prepared with 250 ml skim milk, 75 g vanilla Greek yogurt and fruit pieces (36 g protein, 280 calories)
  • 75 g light-weight white cheese, 1 diced hard-boiled egg and diced raw vegetables (tomatoes, peppers, cucumber), salt and pepper (34 g protein, 265 calories)
  • 150 g canned salmon mixed with a touch of mustard. Spread on 5 crackers and cover with tomato slices (33 g protein, 300 calories)
  • 1 toast, 120 g thinly sliced turkey cutlet and ¼ sliced avocado (37 g protein, 320 calories)